Fall Spaghetti Squash Recipe and Holiday Eating Tips

Fall is that time of year when you walk into your favorite grocery store and smell the strong cinnamon scent from the pine cone and broom decor and every food has a pumpkin or pumpkin spice version of itself ( I’m picturing Trader Joe’s specifically). This is also the time of the year when food in excess is and that makes it hard to practice intuitive eating and get proper nutrients. 

This year, try making a recipe thats full of vitamins and nutrients that your body can thrive from. Here is a recipe I made, which you can try to give you the same “fall feeling” while eating a nutritious meal. This recipe is made entirely from vegetables! It contains lots of fiber, vitamins and minerals. It makes for a perfect side dish to pair with your favorite holiday protein (beef, chicken, fish etc.). 

Click here to learn more about the health benefits of spaghetti squash (by Very Well Fit)

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Servings: 10

Serving size 1 cup


  1. 1 large spaghetti squash 
  2. EVOO 
  3. Salt 
  4. Pepper 
  5. 2 cups spinach 
  6. 2 medium Tomatoes 
  7. 1/2 medium onion
  8. 2 cloves garlic
  9. Parmesan cheese 


  1. Preheat oven to 350 degrees F; cover a baking sheet with aluminum foil 
  2. Cut spaghetti squash in half lenghwise and place onto baking sheet, inside faced upProcessed with VSCO with a6 preset
  3. Drizzle EVOO into squash to cover and sprinkle with salt and pepper 
  4. Place squash into oven at 350 degrees F and bake for about 1 hour or until skin is tender and inside is easy to remove with a fork
  5. Chop onions and garlic and sautée in pan until translucent and golden brown. Add spinach to pan and cook down. 
  6. Chop tomatoes and add to vegetable mixture until lightly cooked but not mushy 
  7. Remove squash from oven, allow to cool for about 30 minutes. Gently scrape the surface and place spaghetti squash into sauce pan. Processed with VSCO with a6 preset
  8. Add vegetable mixture to spaghetti squash in sauce pan and mix togetherProcessed with VSCO with a6 preset
  9. Serve into bowl and add desired parmesan cheese 
  10. Enjoy! Happy Fall!Processed with VSCO with a6 preset

If you know me, you know that I am a firm believer in intuitive eating. Im not saying that holiday food is “bad”, just know that there are other options out there that you can try. It’s good to expand our palettes to find foods we enjoy. Its also important to eat the foods we love around the holidays so we are not depriving ourselves. For example, if you just can’t live without eating pumpkin pie, eat the pumpkin pie and move on. Don’t feel guilty about eating it, just enjoy it! I know the holidays can be a scary time for people that have a poor relationship with food because thinking that you’re going to gain weight around the holidays is the worst feeling. As long as you listen to your body, eat when your HUNGRY, honor your cravings and enjoy some exercise, your weight will remain stable.

Food habits to break during the holidays:

Eating just to eat

Don’t eat food just because food is there, eat it because you WANT it. If someone offers you food and you don’t really want it, then it’s ok to say no.

Standing or sitting around food 

Food is the main focus at holiday gatherings (at least with my family it is). Suggest that you all play a game or go on a walk, even start a conversation with someone you want to get to know more to take the focus off food.

Eating everything 

Pick one or two “bad” foods that you really enjoy and eat them. Don’t waste your calories on the foods you can live without. For example if theres mashed potatoes and sweet potatoes but you can live without the sweet potatoes then don’t eat them. 

Feeling guilty

Lastly, but most important, don’t waste your time complaining or emotionally abusing yourself over the piece of pie you ate or all the alcohol you drank. It’s okay. Spend your time enjoying your friends and family. Take the focus off your “diet” and enjoy time with friends and family. 

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I hope you enjoy this recipe and all the other delicious food around the holidays. Please reach out to me if you have any questions about intuitive eating or developing a good relationship with food- I would love to help you. If you try this recipe or have your own you’d like to share let me know! 


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